Avoid The Vacation Backslide!
After literally working your butt off the past several months getting your body bikini-ready for summer, you’ll want to maintain it, even during your vacation. But, can you have fun and enjoy all the festivities and summer fun without obliterating all the progress you made?
Absolutely you can! Like anything else it comes down to moderation, planning and I dare say, a little self-control!
Meal Frequency. One of the key factors that helped you kick up your metabolism and get lean in the first place was eating small but frequent meals so naturally you want to keep this going. While being away from home makes this challenging, it is not impossible. Eating “out” to get your five meals in per day can be inconvenient, costly and can quickly derail you with high fat restaurant foods as well as tempting extra’s but only if you allow it to.
Packing some non-perishable food items with you is the answer to help you stay on track. Here are some easy small meal options that you can choose from:
- Protein powder. Scoop out single serving portions into small individual Ziploc bags then store them in your shaker cup, put the lid on and pack it in your luggage. For a quick meal option grab one bag add water and drink! You can also pair this up with a piece of fresh fruit at your destination if available.
- Rice cakes. Rice cakes are easy to pack and come in a variety of flavors. For a delicious nutrition snack, spread a layer of peanut butter on a chocolate rice cake. You can pack a small jar of peanut butter but don’t forget a plastic knife.
- Raw nuts, such as almonds or brazil nuts. 1/4 cup is one serving. You can measure them out while packing and put them in individual ziploc bags so you don’t overeat them.
Refreshing Libations. Sitting poolside listening to steel drums calls for a nice “cold one” but choose wisely. One Margarita averages a whopping 750 calories and Pina Coladas are right up there with them! It doesn’t mean you can’t have any, just be sensible. Have one or have a couple on only one of your poolside days while switching to a lighter option on the other days like a chilled Corona with lime which is also delicious yet only has 150 calories.
If you need some decision-making motivation, just look down at your tight abs and imagine a tire instead. That’s what could end up being there depending on your choice.
Move It. Since you are well aware of the calories going in, be mindful to burn some of those extra calories off. You can work off plenty of calories while enjoying your vacation, as long as you move!
Some ideas are:
- Enjoy a beautiful sunrise walk or jog on the beach every morning.
- Dance the night away!
- Rent a paddle boat or kayak for the day
- Join in a friendly game of volleyball in or out of the pool
It takes some discipline and hard work to get halter top shoulders, bikini abs, and mini skirt legs for your vacation and it will take some discipline to maintain it once you’ve worked for it but it doesn’t mean you can’t have fun doing it. Be mindful and sensible during your holiday and you can keep your beach body year round.
By Liza Hughes RN
Certified Fitness & Nutrition Coach
Professional Athlete
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